Wednesday 5.4.16

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PERFORMANCE/FITNESS
“IWT”
4 Burpee box Jump over 24/20″
8 Dumbbell Step over 24/20” 35/20# per hand *non stop here*
300m Run
rest 2 minutes x 3 sets
– rest 4 minutes-
6 Dumbbell Renegade Rows 40/30#
8 Dumbbell Push Press
90s Row or AD (400/350m – 30/22)
rest 2 minutes x 3 sets
– rest 4 minutes –
Two or Three Sets:
Turkish Get up x 1/arm
Towel Bar Hang Hold x 20-30 seconds
Deadbug x 5/side

Tuesday 5.3.16

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PERFORMANCE
A. Every 60 seconds x 3 sets
Close Grip Overhead Squat x 1 rep @ 10.10.X.1
B. Six Sets:
Snatch Grip Romanian Deadlift into finish w/ pause at bottom & extension x 5 reps (80% here)
– immediately into –
FLR on Hands x 30-60 seconds *on toes, elbow crease forward*
rest 60 seconds
C. Complete as many rounds and reps as possible in 6 minutes:
7 Deadlift 185/125#
14 Med Ball Zercher Squat
21 Cal Airdyne
rest 2 minutes –
Complete as many rounds and reps as possible in 6 minutes:
20 Wall Ball 20/14#
20 Hang Power Clean 75/55#
FITNESS
A. Every 60 seconds x 3 sets
Close Grip Overhead Squat x 1 rep @ 10.10.X.1
-or-
Wall Facing Goblet Squat x 1 rep @10.10.X.1
B. Six Sets:
Snatch Grip Romanian Deadlift x 5 reps *pause at lowest point*
– immediately into –
FLR on Hands x 30-60 seconds  *on toes, elbow crease forward*
rest 60 seconds
C. Complete as many rounds and reps as possible in 6 minutes:
7 Deadlift
14 Med Ball Zercher Squat
21 Cal Airdyne
rest 2 minutes –
Complete as many rounds and reps as possible in 6 minutes:
20 Wall Ball
20 Russian Kettlebell Swing

Monday 5.2.16

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PERFORMANCE/FITNESS 
A. Two Sets:
Skater Squat x 5/leg
Scap Pullup @5555 x 2 reps
Scap Pushup x 8-10 reps
B. Five Sets:
Front Rack Step up x 8/leg 20/16” box
rest 20 seconds btw legs
Strict Chest to bar Pullup w/ pause at highest point x 5-6 reps
rest 60 seconds
C. For time:
30 Burpees
30 Overhead or Front Rack Kettlebell Lunge Steps (15 R arm + 15 L arm) 55/35#
400m Run
20 Burpees
20 Overhead or Front Rack Kettlebell Lunge Steps (10 R arm + 10 L arm)
300m Run
10 Burpees
10 Overhead or Front Rack Kettlebell Lunge Steps (5 R arm + 5 L arm)
200m Run

Sunday 5.1.16

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PERFORMANCE/FITNESS
A. Three minutes of a squat hold w/ no shoes on
B. Three minutes of non stop –
Crawl or locomotive Work
C. Three minutes to work Bar Hanging or Grip work
Bar Work – Some examples – Pullups, Different grip positions, holds of any kind, towels
D. Partner Workout
Alternate Full Rounds, Complete 5 Rounds Each of:
10 DB Snatch (5 L arm, 5 R arm)
10 Bounding Broad Jumps (Max Distance)
15 Hops on 45# plate (fast)
200m Sprint or 20 Cal Row

Saturday 4.30.16

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PERFORMANCE/FITNESS
A. Three Sets:
Goblet Squat @55X1 x 3 reps
Crawl x 10 steps forward + 10 backward **knees under hips, hands under shoulders**
Crawl x 10 steps lateral in each direction
Russian Twist x 20/side
**Challenge to put plate on back, if crawling becoming easier, but posture and butt and hips staying in line is focus**
B. Complete as many rounds and reps as possible in 6 minutes of:
10 Ring rows
12 Dumbbell Push Press 50/30#
15 Kettlelbell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 6 minutes of:
1000m Row
Max DB Step ups in remaining time
rest 4 minutes
Complete as many rounds and reps as possible in 6 minutes of:
800m Run
20 Toes to Bar
Max Pushups in remaining time

Friday 4.29.16

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PERFORMANCE/FITNESS 
A. Prehab Work
Theraband Internal & External Rotation x 10-12/side
Partner Back push on Bar x 20-30s hold
Wall Angel x 5 *slow and controlled reps*
B. Four Sets:
Close Grip Bench Press x 6 reps @20X1
rest 30 seconds
Double Kettlebell or Dumbbell Bent over Row x 6 Reps @0303
rest 30 seconds
L sit or Knee Tuck hold on bar x 20-30 seconds
rest 30 seconds
C. 2011 Regional Event #1
For Time:
Run 1000m
30 Strict Handstand pushups or Pushups
Row 1000m

Thursday 4.28.16

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PERFORMANCE
A. Every minute on the minute x 2 sets:
Single Leg Deadlift w/ barbell x 8/leg  (Do this during Prep to view group)
B. Five Sets:
Clean Pull + Power Clean (1+1) x 2 reps rest 15s btw reps
rest 30 seconds
Strict Handstand Pushup x 3-7 reps
rest 90 seconds
C. Every minute on the minute x 6 minutes
Even – Single Arm Kettelbell Deadlift x 5/side 70/55#
Odd – Standing Bottoms up Kettlebell Press x 5/side
D. 10 minute Clock
50 Burpees
in remaining time complete as many rounds and reps as possible of
10 Double Kettlelbell Swing 35/25#
20 Air Squat
30 Double Unders
FITNESS 
A. Every minute on the minute x 2 sets:
Single Leg Deadlift w/ barbell x 8/leg

(Do this during Prep to view group)
B. Five Sets:
Deadlift @30X1 x 4 reps
rest 30 seconds
Strict Handstand Pushup or Perfect Form Pushups  x 3-7 reps
rest 90 seconds
C. Every minute on the minute x 6 minutes
Even – Single Arm Kettelbell Deadlift x 5/side
Odd – Standing Bottoms up Kettlebell Press x 5/side
D. 10 minute Clock
50 Burpees
in remaining time complete as many rounds and reps as possible of
10 Double Kettlelbell Swing
20 Air Squat
30 Double Unders

Wednesday 4.27.16

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PERFORMANCE/FITNESS
“IWT”
20s Max Effort Two Handed Rope Slam
12 Goblet Squat 70/55#
90s Row or AD for Meters or Cals (400/350m – 30/22)
rest 2 minutes x 3 sets
– rest 4 minutes-
30s Overhead Plate Lunges
200 – 250m Run (60s on Run Here)
30s Overhead Plate Lunges
rest 2 minutes x 3 sets
– rest 4 minutes –
Two or Three Sets:
Turkish Get up x 1/arm
Towel Bar Hang Hold x 20-30 seconds
Deadbug x 5/side

Tuesday 4.26.16

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PERFORMANCE
A. Every 60 seconds x 3 sets
Close Grip Overhead Squat x 1 rep @ 10.10.X.1
B. Five Sets:
Snatch Grip Romanian Deadlift into finish w/ pause at bottom & extension x 4 reps (80-90% here)
– immediately into –
FLR on Hands x 60 seconds *on toes, elbow crease forward*
rest 60 seconds
C. For Time:
21.15.9
Deadlift 225/155#
Hang Dumbbell Squat Clean 50/35# per hand
 
FITNESS
A. Every 60 seconds x 3 sets
Close Grip Overhead Squat x 1 rep @ 10.10.X.1
-or-
Wall Facing Goblet Squat x 1 rep @10.10.X.1
B. Five Sets:
Snatch Grip Romanian Deadlift x 5 reps *pause at lowest point*
– immediately into –
FLR on Hands x 60 seconds  *on toes, elbow crease forward*
rest 60 seconds
C. For Time:
21.15.9
Deadlift
Hang Dumbbell Squat Clean

Monday 4.25.16

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PERFORMANCE/FITNESS 
A. Two Sets:
Skater Squat x 5/leg
Scap Pullup @5555 x 2 reps
Scap Pushup x 8-10 reps
B. Five Sets:
Front Rack Step up x 5/leg 20/16” box
rest 20 seconds btw legs
Strict Chest to bar Pullup w/ pause at highest point x 4-5 reps
rest 60 seconds
C. Five Rounds for time:
20 Russian Kettlebell Swing 50/35#
10 Overhead Walking Single Arm KB lunge R arm 50/35#
8 Ring Row
10 Overhead Walking Single Arm KB lunge L arm 50/35#